Dumbbells Guide » dumbbell workout

Best Dumbbell Workout Routine

Wed, 02 Sep 2009 17:43:02 +0000

The best dumbbell workout routine is one that will be enjoyable and be a full body workout. There are many dumbbell exercises that can be done at home. You won’t be using the same weight for every muscle group because some muscles are smaller than others. For this it would be a great idea to get some adjustable dumbbells, that way you can easily change from one weight to the next without filling your house with dumbbells.
So what order of muscle groups should you workout?
It is always best to start with larger muscles and work your way down to the smaller ones when you are doing a full body workout. Here is the best order:
1. Chest
2. Legs
3. Back
4. Shoulders
5. Biceps
6. Triceps
7. Calves
8. Stomach
This order is designed to go from a push muscle to a pull muscle and allows you to do the larger muscles before becoming too tired from doing the smaller ones first.
Now Lets go over the one lift that you would do for each muscle group if you only had enough time for one lift.
Chest- dumbbell press/dumbbell fly- These exercises will focus on the whole chest and are one of the best chest workout routines you can do.
Legs- dumbbell squat/ dumbbell lunges- These two workouts will focus on both the hamstrings and quadriceps of the legs.
Back- dumbbell shrugs- These are great for developing your traps.
Shoulders- dumbbell press above your head- This will develop all the heads on the shoulder.
Biceps- dumbbell curls- There is nothing better for your biceps than doing curls.
Triceps- Lower the weight in your adjustable dumbbell set for this one- Get light weights and do some kickbacks.

Dumbbell Workout

Thu, 30 Jul 2009 04:07:48 +0000

A dumbbell workout routine is one of the best ways to look better and get stronger. A great thing is that a home dumbbell workout can be just as good as any workout in a gym. Dumbbell workouts are great because they require all of your stabilizer muscles to develop. Working each arm individually doesn’t allow one arm to rely on the strength of the other. Lets look at some good dumbbell workouts that will give you some great results.
Dumbbell Bench Press
A dumbbell press using the chest is the number one best chest workout that you can do. Don’t think that you need to use the bar to get a good looking chest. I recommend using dumbbells at any chance you can get to work each muscle individually.
Dumbbell Curls
Dumbbell curls are a great way to get great looking biceps. I would recommend a dumbbell bicep workout routine over any other type of routine. Do them alternating between each hand and make sure you do the same number of reps with each arm.

Dumbbell Exercises

Wed, 03 Jun 2009 19:24:16 +0000

Using a dumbbell exercise chart is a great way to get into shape. Don’t worry about buying a whole dumbbell set that requires a rack and all, you can just get some adjustable dumbbells and you will be set.

Before you read further check out the truth about abs, a full body workout that produces great results…
To see the program Click Here!

Dumbbells Workouts

Dumbbell Press for Shoulders

This is a great exercise to develop all parts of the shoulder. The shoulder has three heads, the front deltoid, side delt and rear delt.
Start with the dumbbell weights in your hands at the side of your head. Your arms(from shoulder to elbow) should be parallel to the ground.
Press the weights up above your head until your arms are straight.
Then return the weights down to the starting position.

Dumbbell Curls

Dumbbell curls are a great workout for biceps because free weights will allow you to hit each muscle individually.
Start with the weights at your side with arms straight. Curl them up while not allowing your elbows to move forward.
Then slowly straighten your arm back down to your sides. Do them at the same time until it is too hard and then you can do them one arm at a time.

Dumbbell Bench Press

Working out your chest with dumbbells is better than doing straight bar bench press for a few reason. Dumbbell weights allow your shoulders to move in the range of motion that they are most comfortable with and they force the smaller stabilizer muscles to do more work which will give you a bigger chest.
Start with the weights just wider than your chest and push them up and together until they are touching above you with your arms straight.
Slowly lower them back down to chest level. A chest workout routine with dumbbells will force you to use a little bit lighter weight but will produce better results in the pecs.

Dumbbell Rows

A dumbbell row works your back and is done one arm at a time.
Get a bench and put your right knee on the bench while bending over so that you support yourself with your right hand on the bench as well.
Keep your back straight and grab the dumbbell weight with you left hand. Pull the weight up until it touches the chest and then allow it to slowly go back down until your arm is straight.

Dumbbell Fly

A Dumbbell fly will work your chest and can be done on a flat bench or incline.
Lay down and bring weights together above your chest with arms slightly bent and palms facing each other.
From this position all the weights to go out until you feel a good stretch in the chest and then return them back above your chest.

Dumbbell Deadlift

Dumbbell deadlifts are a great way to strengthen your legs because the weights can be at your sides instead of in front of you.
With feet shoulder width apart, bend down and grab the dumbbells while not allowing your back to bend. Focus on a spot high on the wall in front of you and stand up.
After standing all the way up straight squat back down until the weights touch the floor and repeat.

Dumbbell Squats

A Dumbbell squat will work your legs really well.
Start with dumbbells at your side or up on your shoulders.
Squat down until your knee forms a 90 degree angle. The knee will go forward a little bit but don’t allow it to go pass the toes.
Stand back up until your legs are straight.

Following the previous dumbbell routine you should be well on your way to forming a great body. Always make sure to use vinyl dumbbells and look for powerblock dumbbells if you want a trusted brand.
To see the program Click Here!

Dumbbell Exercises

Fri, 20 Mar 2009 20:49:40 +0000

Find the truth about abs Click Here!
Dumbbells can be used in lots of common exercises. Men and women both enjoy engaging in regular routines and activities with these handy pieces of equipment. Before taking on any kind of workout or exercise, one must not forget to stretch the muscles first. It should be noted dumbbells can provide the total body workout to its users. Don’t try and cheat with them because it won’t work, they are designed to help the arms to perform the same amount of work. Having the proper and correct form is the secret in order to get the most out of your workout.
The parts of the body that these common dumbbell exercises will focus on are the chest, back, thighs, buttocks, shoulders, quads, hamstrings, biceps, and the triceps.
Now let’s start with the chest exercises. The typical exercise for this muscle group is called the bench press. This involves lying face up on an exercise bench, while holding the dumbbells at the side of your chest and pressing upwards while rotating your wrists as the weights come together. Lower the weights and repeat the exercise again for the desired set of repetitions.
Squats are the next set of exercises which works out the lower back, thighs, and buttock areas. To perform this common exercise, stand with feet shoulder width apart while keeping the dumbbells at your feet. Go ahead bend your knees, while keeping your back straight while grasping the weights. Then lowly straighten to your upright position repeat the routine once again for the recommended amount of repetitions.
In order to work the shoulders, the seated shoulder press exercise must be conducted. Take a seat on the bench while raising the dumbbells to shoulder height and hold with your palms facing out. Slowly straighten up until you are standing and then repeat again for your anticipated workout.
The lunge is a common exercise used to work out the quads and hamstrings. It is performed by holding dumbbells while standing with your back and legs straight. Take a large step with the left foot, then bring right knee down to almost the floor. Return to starting position and repeat with your opposite leg.
For bicep exercises you must sit on the bench with knees apart. Hold the dumbbell in one arm and curl the dumbbell toward your shoulder, then repeat for the other arm for desired repetitions. This is called the concentration curl which is popular among many weight-lifters.
The most common exercises for the triceps are called the tricep extensions or the dips. Tricep extensions use the dumbbells in both hands while raising it above your head. This motion results in lowering the weight behind your head until weight meets biceps. The Dips are used to hold your body weight by pressing down with both hands bringing your body as close as you can to the floor. Return to the starting position at the desired set of repetitions. All these common exercises can be made possible with the brilliant uses of dumbbells. It is highly recommended that you purchase such pieces of equipment today, as your body will thank you for it. These are all dumbbell exercises for women and men.